I keep reading about slow runs and doing them at really slow paces, but how does make you faster. I might be wrong and probably am but I run all my runs at what I can comfortably maintain . I am doing the Edinburgh marathon in May and am striving for 3 hr . Never done a marathon before never really run for more than 6 months at any one time. Done 2 races a few years ago a 10k and an half, but then started smoking and did nothing for 2 yrs. Stopped smoking in April and biked and ran on and off since. But now I have signed up for marathon am taking the training more serious. I am upto about 50 miles a week all at 7 ish mins a mile example did a 13.1 mile training run in 1hr33.37secs 7.09 avg. Felt fine afterwards. To me running at what feels comfortable seems the right way, but reading on this furum now not sure.